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Savory Egg Muffins: Recipe for The Body Ecology Diet

Here’s a simple little breakfast or snack that is easy to reach for on The Body Ecology Diet (B.E.D). With only five ingredients, they are a no-brainer to make plus they freeze well so you can make a big batch ahead of time to eat throughout the busy week.

I feel energized when I start my day off with animal protein, especially during the winter months, and these muffins certainly do the trick. My mood and appetite seem more stable throughout the day. Others I know prefer a bowl of breakfast porridge with a sprinkle of hemp seeds and a side of steamed bok choy.

Go with what has you feeling great 💜 

Savory Egg Muffins for B.E.D. (stage 1)

Serves 2


4 organic, pastured eggs

Raw Himalayan sea salt, to taste

1 Tbsp. organic basil or parsley, chopped fine

Handful of organic leafy greens, chopped fine 

Half of an organic onion, chopped fine


  1. Preheat oven to 325°F.
  2. Grease a muffin pan with coconut oil or ghee.
  3. Mix up the eggs just as you would to scramble them and mix in salt.
  4. Add the basil, leafy greens, onion, and meat (if using) into the scrambled egg.
  5. Pour the mixture into the greased muffin pan.
  6. Bake for 20-25 minutes.

Tips & Tricks

  • These food combine well with non-starchy vegetables (i.e. carrots, asparagus).
  • For color, mince in a scoop of red pepper.
  • I sometimes add 1-2 teaspoons of water if my eggs are not runny enough.
  • Want a little more protein? Sliver in some lightly sauteed meat and toss it in.
  • Delicious with a bowl of creamy broccoli-fennel soup and green salad for an easy to make (and digest) meal.
  • Now is a fine time to practice the 80/20 principle.
  • A perfect snack served with a dollop of pesto and side of unsalted cultured vegetables.



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